Virtual Run Club

Virtual Run Club

Improve your running without guesswork. Follow a clear running program with structured sessions and progressive weekly loads, tailored to your current level. 

With tiered levels and coach guidance, you’ll build consistency, stay injury-free, and see steady progress toward your goals.

Run further, faster, and STRONGER

Three clear sessions each week with pacing guidance set to your level. Each phase builds gradually with planned recovery weeks so you adapt without overloading. Suitable for every level, with guidance to scale to 1, 2, or 3 runs per week to fit any schedule.

Explore Programs

How it works

  1. Choose a program

    New to running, building back, or chasing a PB? Pick the program that fits where you’re at today.

    • Beginner (0→5K): You’re new or returning to running and want to safely build up to a 5K.
    • Intermediate (5K→12K): Can run 5K continuously and want to build to a 12K while also improving your 5K pace.
    • Advanced (12K→PB): Can run 60 minutes continuously and want to build to a Half Marathon, smash your PB for a 5K/10K race, or improve your 1K pace for a fitness race like HYROX.

  2. Choose your delivery method

    Have your program delivered in the way that suits how you like to run.

    • App-based: Structured workouts straight to your running/smart watch.
    • Printable version: If you don’t have run tech or prefer to run tech-free.

    Both include warm-ups, drills, intervals/steady work, and cooldowns.

  3. Choose your frequency and schedule

    Run 1–3 days per week and we’ll help you choose priorities so you still make progress.

    • 1 day: Do the key quality run of the week.
    • 2 days: Quality + long easy run.
    • 3 days: Intervals + threshold/tempo + long easy run.

    Train on any days that fit your schedule — the sessions can be done anytime for maximum flexibility.

  4. Start running

    Press start on your watch and follow the step-by-step session instructions.

    • Warm-up, technique drills/strides, main set with clear pace targets, and cooldown to finish.

    Plus, you can join anytime — we’ll guide you on how to begin mid-program.

  5. Progress safely (by design)

    All our programs use proven training principles so you improve without burning out.

    • Best-practice 80:20 principle: Mostly easy running with targeted hard work.
    • Built-in recovery weeks: Planned deloads to absorb training.
    • Hybrid-ready: Designed to pair perfectly with our Strength programs.
1

Choose a program

New to running, building back, or chasing a PB? Pick the program that fits where you’re at today.

  • Beginner (0→5K): You’re new or returning to running and want to safely build up to a 5K.
  • Intermediate (5K→12K): Can run 5K continuously and want to build to a 12K while also improving your 5K pace.
  • Advanced (12K→PB): Can run 60 minutes continuously and want to build to a Half Marathon, smash your PB for a 5K/10K race, or improve your 1K pace for a fitness race like HYROX.

programs

Beginner 0→5K

Goal: Build safely to a comfortable, continuous 5K.

  • Who is it for: New or returning runners who want a simple, confidence-building plan.
  • Weekly commitment: 30–90 min/week
  • What to expect: Mostly easy running with short walk/jog intervals that phase into steady running; simple technique drills/strides; gradual progressions; warm-ups and cooldowns every session; built-in recovery weeks; start anytime.
START PROGRAM

Intermediate 5K→12K

Goal: Build from 5K to finishing 10–12K strong while improving your 5K pace.

  • Who is it for: Can run 5K continuously and are ready for faster intervals and longer sessions.
  • Weekly commitment: 45–150 min/week
  • What to expect: Speed work (threshold) on Day 1, quality tempo session on Day 2 plus an easy long run on Day 3; strides to sharpen form; warm-ups/cooldowns built in; recovery weeks; start anytime. 80:20 structure (mostly easy, targeted hard).
START PROGRAM

Advanced 12K→PB

Goal: Chase PBs over 5K/10K/21.1K or build top-end pace for fitness races.

  • Who is it for: Can run ~60 minutes continuously and are ready to alternate quality sessions.
  • Weekly commitment: 60–210 min/week
  • What to expect: VO₂ work (short, faster repeats) on Day 1; tempo ⇄ threshold rotation on Day 2 plus a 75–90 min long run on Day 3; weekly strides; warm-ups/cooldowns every session; recovery weeks; jump in mid-program if needed. 80:20 structure for safe, steady progress.
START PROGRAM

Virtual "timetable"

NOTE: These are our default program days but as a virtual program you have the flexibility to complete the run sessions any day you like.

New to running?

Don’t worry if you’re new to running or starting again from scratch — our Beginner Run Program will help you build from the ground up.
The program is designed to help you progress a little each week and enjoy getting fitter without overdoing it.

Start here

Frequently Asked Questions

Not at all. Our classes are scalable, so whether you’re new to cardio or already training regularly, you’ll be guided at a level that suits you.

High-energy sessions that blend cardio, interval training, and strength-based conditioning.

Each class is different, but you can expect a mix of functional movements that challenge your heart, lungs, and muscles.

Each Fitness class runs for 60 minutes, including a structured warm-up and the main workout.

You can get a lot out of just one Fitness class per week — especially in combination with our other classes.

If you’re specifically training for a big goal or fitness competition, then aim for two per week as a solid base.

A water bottle, comfortable training clothes, and a towel. Everything else is provided at the gym.

Yes — improved fitness means you’ll recover faster, perform better under pressure, and have more endurance whether in sport, competition, or everyday life.
We have some people who do fitness competitions like CrossFit, HYROX, City to Surf etc and others that just want to be the best they can be without competing or racing.

Yes. In most cases our coaches can provide scaled options to work around injuries or limitations, and we’ll help you train safely while still building your fitness. If you have nay concerns though just let us know or send us a message and we can provide a plan for your individual circumstances.

Absolutely! Fitness is designed to complement our Bodyweight, Strength, and Mobility classes. Together, they’ll give you a balanced program to build strength, fitness, skill, and mobility – the perfect combo!

Thinking About Improving Your Fitness?
We’ll Help You Take the First Step

If you’re curious but not ready to commit, reach out, and we can help answer any questions you have. Our team is here to guide you in finding the best fit for your goals.

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